Bulking and Cutting: What They Are and How to Do It Right

If you’ve been training for a while or following fitness content, chances are you’ve heard the terms bulking and cutting.

These are two strategic phases that alternate between building muscle and reducing body fat. When done properly, they help reshape your body composition with more precision and long-term sustainability.

In this guide, you’ll learn exactly what bulking and cutting are, how each phase works, and how to implement them in a smart and healthy way.

What is bulking?

Bulking is the muscle-building phase. It involves consuming more calories than you burn, also known as a caloric surplus. The goal is to provide your body with the energy and nutrients it needs to build muscle, especially when combined with strength training.

There are two common approaches to bulking:

• Clean bulking: A moderate calorie surplus with mostly whole, nutrient-dense foods.
  Dirty bulking: A high calorie surplus that includes more processed or high-fat foods to maximize calorie intake quickly.
• Both can be effective, but clean bulking is usually safer and easier to transition from when you enter a cutting phase.

What is cutting?

Cutting is the fat loss phase. In this stage, the goal is to reduce body fat while preserving as much muscle mass as possible. It requires a caloric deficit, meaning you consume fewer calories than you burn.

This phase often includes more cardio, strict meal planning, and consistent strength training to avoid muscle loss. It’s not about starving yourself—cutting should be gradual and sustainable.

To succeed in the cutting phase:

• Eat in a moderate calorie deficit
• Prioritize protein to preserve muscle
• Include cardio (like HIIT or moderate steady-state)
• Maintain resistance training to keep muscles active
• Track your progress with patience and discipline

Main differences between bulking and cutting

Bulking focuses on gaining lean mass through a surplus of calories and heavy strength training. Cutting focuses on burning fat while keeping the muscle you’ve built.

Bulking:

• Caloric surplus
• Training volume increases
• Body weight and some fat gain expected
• Muscle growth is the priority

Cutting:

• Caloric deficit
• Cardio may be added
• Fat loss is the priority
• Muscle maintenance is key

These two phases are complementary, and when planned well, they work together to create a more defined and stronger body.

How to build a successful bulk and cut plan

Start with your current body composition and goals. If you’re already lean but want more muscle, begin with bulking. If you have excess fat, start with cutting to lower your body fat percentage before a bulk.

Here are the main steps

• Define your goal clearly
• Use SMART goals (specific, measurable, achievable, relevant, time-bound)
• Calculate your calorie needs and adjust gradually
• Stick to strength training in both phases
• Be patient and consistent
• Track your results using photos, measurements, or body composition scans

Tips to optimize each phase

Bulking tips

• Eat around 10–20% more than your maintenance calories
• Use progressive overload in your workouts
• Don’t rush the process or overeat excessively
• Focus on nutrient-dense foods, even during a surplus
• Get quality sleep and recovery

Cutting tips

• Reduce calories gradually (10–25% below maintenance)
• Keep protein intake high
• Add cardio based on your energy and goals
• Stay hydrated and get enough fiber
• Avoid crash diets—they often lead to muscle loss and fatigue

How long should each phase last?

The ideal length varies, but here are general guidelines:

• Bulking phase: 8 to 24 weeks depending on your goals
• Cutting phase: 6 to 16 weeks depending on your body fat and discipline

Some people also use “maintenance phases” between bulking and cutting to stabilize their metabolism and body weight before switching.

Common mistakes to avoid

• Bulking too aggressively and gaining unnecessary fat
• Cutting too drastically and losing muscle
• Skipping weight training during the cutting phase
• Not tracking your food intake accurately
• Ignoring recovery, sleep, and hydration

By avoiding these mistakes, your body will respond better, and you’ll achieve more balanced results.

FAQ

Can you bulk and cut at the same time?

Technically, no. Bulking and cutting involve opposite calorie strategies. However, beginners or people returning to training after a long break can sometimes gain muscle and lose fat simultaneously, especially with proper nutrition and training.

Is bulking required before cutting?

No, but it’s recommended if you have low muscle mass. Building a solid base of muscle will make your cutting phase more effective and visually rewarding.

Can women bulk and cut?

Absolutely. These phases apply to anyone who wants to build muscle and reduce fat. Women may adjust calorie levels and training types, but the principles are the same.

Do I need supplements in both phases?

Supplements like protein powder, creatine, and multivitamins can be helpful in both bulking and cutting. However, they are optional and should complement, not replace, a well-balanced diet.

Build and define with strategy

Bulking and cutting are two sides of the same coin. One builds, the other defines. Together, they offer a structured and results-driven approach to transforming your body.

If you’re ready to take your training to the next level with guidance, workout plans, and real results, the BeFit app is your ideal partner.

Inside the BeFit app, you’ll find training programs tailored to your goals, meal planning tips, and expert content to guide your muscle gain or fat loss journey.

Download the BeFit app now and unlock your strongest version one phase at a time.